Navigating the ups and downs of perimenopause and menopause can feel daunting—unexpected hot flashes, stubborn weight gain, and mood swings often leave women feeling powerless. However, as Dr. Betty Murray emphasizes on the Menopause Mastery Podcast, the foods you eat can be the difference between struggling through menopause and thriving during it. By understanding how nutrition influences your hormones, you can take charge of your well-being at any age.
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Why Hormones and Food Choices Matter During Menopause
Menopause is not just about dropping estrogen; it’s a full-body hormonal recalibration. As estrogen drops, your metabolism can slow by up to 20%, prompting your body to store fat differently—often around the abdomen. Eating the “healthy” way you did in your 20s or 30s may no longer produce the same results. Instead, what you eat can either fuel inflammation, worsen symptoms like hot flashes, and add belly fat, or support your body’s natural balance.
The Dietary Culprits: How Hidden Sugars & Processed Foods Worsen Symptoms
The foods most likely to worsen menopausal symptoms? Anything with processed sugars or refined carbs—think boxed cereals, breakfast oatmeal with fruit, low-fat yogurts, and toast. These rapidly spike your blood sugar and cortisol, triggering insulin and promoting belly fat. Many supposedly healthy foods are loaded with hidden sugars and highly processed ingredients that can make hot flashes, night sweats, and headaches worse. Research shows that removing such foods can cut hot flashes by up to 70%.
Top 5 Foods for Hormone Harmony
Dr. Murray recommends focusing on these five hormone-supporting foods to reduce inflammation, support hormone production, and boost overall health in menopause.
1. Wild-Caught Salmon and Sardines
Rich in omega-3 fats, these cold-water fish reduce inflammation and help your body use insulin more effectively. Their high-quality protein also stabilizes blood sugar, a major factor in symptom control. Aim for salmon twice weekly or substitute with sardines for similar benefits.
2. Pasture-Raised Eggs (with Yolks)
The yolk is packed with choline (essential for brain health) and cholesterol (necessary for estrogen and progesterone production). Don’t skip it! Three eggs at breakfast are ideal to meet your protein and nutrient needs.
3. Turmeric (with Black Pepper and Healthy Fats)
Turmeric, when paired with black pepper and a healthy oil, delivers powerful anti-inflammatory effects thanks to curcumin. Add turmeric to smoothies, lattes, or roasted vegetables for an easy, effective boost.
4. Cruciferous Vegetables
Broccoli, kale, Brussels sprouts, and other “Brassica” veggies help your liver metabolize and eliminate excess hormones. Their fiber also supports gut health and helps manage belly fat. Fill half your plate with a variety of vegetables—and aim for 6-8 servings a day.
5. Avocado
Avocados are rich in monounsaturated fats that support brain health, improve mood, and stabilize blood sugar. Replace some animal fats and processed oils with avocado or pure olive oil for additional hormone-balancing benefits.
Bonus Strategies: Fasting & Hydration
Gentle Intermittent Fasting: Try a daily fasting window of 12-14 hours (like 7 pm to 9 am). This supports fat burning, improved sleep, and balanced insulin without stressing your body.
Smart Hydration: Drink half your body weight in filtered water (in ounces), and add a pinch of sea salt or an electrolyte powder to support proper mineral balance, adrenal function, and hot flash reduction.
Bring It All Together
Managing menopause is not about deprivation—it’s about making strategic changes. Building your meals around these hormone-supporting foods, timing your meals intelligently, and staying properly hydrated can transform how you feel and function.
If you’re ready for more personalized support, check out Dr. Betty Murray’s Menopause Nutrition Blueprint or explore comprehensive hormone testing for tailored advice. Remember, you deserve to feel energetic, empowered, and comfortable in your skin throughout every stage of life.
For more insights and actionable tips, don’t miss an episode of the Menopause Mastery Podcast.